Warm Up

Run 400m

Dynamic Stretches

CFN Warm Up 3

Skill Work

A) Couch Stretch 2 min/side

B) Shelf Shoulder Stretch 2 min/side

C) Movement Review and Set Up

WOD

For time:

25 Walking Lunge steps
20 Pull-ups
50 Box Jumps, 20 inch box
50 Double-unders
20 Knees to Elbows
30 Kettlebell Swings, 1 pood/2 pood
30 Sit-ups
20 Hang Squat Cleans, 20/30 pound dumbbells
25 Back Extensions/Supermans
30 Wall Ball shots, 14/20 pound ball
3 Rope climb ascents

 

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